Pin-Point Physical Therapy

04/28/2026

🔥Strong Calf Muscles🔥

If you were looking for a way to progress, the strength in the and the calf muscles try the circuit out starting from easy to more challenging.

You’ll start off on 2 feet rising up and lowering down a 2 to 3 second tempo. Once you can do 2 to 3 sets of 20 reps here progress this exercise to level two which will be rising up on two legs and lowering down on one. The next progression is similar, rising and lowering on one leg with a slow tempo.

Give this a try and let me know what you think !

“Maintaining healthy lifestyles.”

👨🏼‍⚕️Please contact me if you have physical goals you’d like to achieve, now accepting new patients! Link in Bio.

‼️Any content on posted is meant for we entertainment purposes only. Medical advice should be sought for medical issues.

04/21/2026

🔥Calf Plyo Progressions 🔥

This exercise series progresses single leg hops to improve plyometric control and endurance. This series is great because you can control the amount of bodyweight that you put through the ankle by leaning more forward or backward onto the front leg.

Depending on your fitness and stages of rehab, you can progress the time and level of each exercise.

A good place to start is 30 seconds repetitions.

“Maintaining healthy lifestyles.”

👨🏼‍⚕️Please contact me if you have physical goals you’d like to achieve, now accepting new patients! Link in Bio.

‼️Any content on posted is meant for we entertainment purposes only. Medical advice should be sought for medical issues.

04/10/2026

The 2026 ACSM resistance training update isn't about reinventing the wheel — it's about clarifying what effective strength programs already do. In this short read, Nick Anderson breaks down what the new guidance means for real-world training and coaching. Read the full breakdown: https://wix.to/kUqU9MR

What the 2026 ACSM Resistance Training Guideline Actually Means for Real-World TrainingIf you want a summary guideline to help organize your workout plan, click the link:https://api.leadconnectorhq.com/widget/form/bFt48sMuJccw7urr6iHi A simpler message than most people expectThe new 2026 ACSM resist...

04/10/2026

The new 2026 ACSM resistance training position stand reinforces something important:

Results come from doing the basics well — consistently.

A few of the biggest practical takeaways:

1. 𝗧𝗿𝗮𝗶𝗻 𝗮𝘁 𝗹𝗲𝗮𝘀𝘁 𝟮𝘅/𝘄𝗲𝗲𝗸
For general health and fitness, training all major muscle groups 2 or more days per week is enough to drive meaningful progress.

𝟮. 𝗠𝗮𝘁𝗰𝗵 𝘁𝗵𝗲 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝘁𝗼 𝘁𝗵𝗲 𝗴𝗼𝗮𝗹
The guideline is clear that resistance training should be adjusted based on what you want most:

𝗙𝗼𝗿 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵:
Use heavier loads
Think roughly 80%+ of 1RM, 2–3 sets, and full range of motion.

𝗙𝗼𝗿 𝗵𝘆𝗽𝗲𝗿𝘁𝗿𝗼𝗽𝗵𝘆:
Your weekly volume matters most
A good target is around 10+ hard sets per muscle group per week.

𝗙𝗼𝗿 𝗽𝗼𝘄𝗲𝗿:
Use lighter to moderate loads and move with intent
Think about 30–70% 1RM performed as fast as possible on the lifting phase.

𝟯. 𝗖𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 𝗺𝗮𝘁𝘁𝗲𝗿𝘀 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗰𝗼𝗺𝗽𝗹𝗲𝘅𝗶𝘁𝘆
You do not need an advanced split, complicated periodization plan, or the “perfect” exercise selection to make progress.

𝟰. 𝗠𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗼𝗻𝗲 𝗺𝗲𝘁𝗵𝗼𝗱 𝘄𝗼𝗿𝗸𝘀
Free weights, machines, bands, circuit training, and home-based resistance training can all be effective when programmed well.

𝟱. 𝗦𝘁𝗼𝗽 𝗼𝘃𝗲𝗿𝗰𝗼𝗺𝗽𝗹𝗶𝗰𝗮𝘁𝗶𝗻𝗴 𝗶𝘁
The guideline suggests to work with exercises you enjoy and can repeat over time.

"Maintaining Healthy Lifestyles"

04/09/2026

Runners and weekend warriors in Rocky River — try this 3-step warm-up from Dr. Nick, orthopedic PT, to cut overuse injuries and keep workouts consistent. 1) Dynamic leg swings (10 each side) to wake hips. 2) Glute bridges (2 sets of 12) for hip stability. 3) Ankle and calf mobility (30 seconds each) to protect the lower leg. Do this before runs or cross-training for fewer missed sessions and quicker recovery. Want personalized guidance? Book a free discovery call at our Rocky River clinic: https://wix.to/mq6Gkak Read more on the blog for full routines and progressions. 🏃‍♂️💪

04/01/2026

‼️Important Update‼️

Happy April Fools day everyone!!

“Maintaining healthy lifestyles.”

👨🏼‍⚕️Please contact me if you have physical goals you’d like to achieve, now accepting new patients! Link in Bio.

‼️Any content on posted is meant for we entertainment purposes only. Medical advice should be sought for medical issues.

03/26/2026

🔥Stretch Lab🔥

Shoutout to Stretch Lab Rocky River for having me over today to collaborate with staff. Building better connections improves healthcare and wellness across the spectrum.

Special offers coming soon 👀

“Maintaining healthy lifestyles.”

👨🏼‍⚕️Please contact me if you have physical goals you’d like to achieve, now accepting new patients! Link in Bio.

‼️Any content on posted is meant for we entertainment purposes only. Medical advice should be sought for medical issues.

03/22/2026

🔥Simon Dumont🔥

In the 25th Episode of Adventure Rx, I was super lucky to get to chat with Simon Dumont. Simon is a legendary free skier who was at the peak of the sport at one time.

Simon has since stepped away from the sport due to physical and psychological battles that plagued him near the end of his career.

Simon is a world record holder and multi X-Games medalist. Once considered the king of halfpipe skiing!

Please enjoy this episode as Simon is someone who I’ve been wanting to chat to for a long time.

Episode link in my bio and on YouTube/ Spotify.
https://youtu.be/udVdxLmWiXI?si=ZxsfmdqS0aeBXRUq

“Maintaining healthy lifestyles.”

👨🏼‍⚕️Please contact me if you have physical goals you’d like to achieve, now accepting new patients! Link in Bio.

‼️Any content on posted is meant for we entertainment purposes only. Medical advice should be sought for medical issues.

03/16/2026

🔥Outdoor Accessibility🔥

This week I was lucky to chat with Kara Lapso with the Open Trail Collective. Their mission is to improve accessibility and education for all of the awesome outdoor activity options that are available in North East Ohio.

They have a lot of great events coming up, check it out on their page!

New episode is in my bio link on YouTube and Spotify!

https://youtu.be/FsmBdS8z158?si=jw6wL0gDVb_UuAur

03/02/2026

🔥Shin Splints vs Stress Fractures 🔥

Spring mileage ramps are prime time for shin pain.

Shin splints are usually a diffuse ache along the inner shin that may warm up as you run.
Stress fractures are more pinpoint pain that worsens with running and may hurt with walking/hopping—don’t push through that.

Here’s a quick guide on how to tell the difference + how to prevent it as you build back your miles.

https://www.pin-pointpt.com/post/shin-splints-or-stress-fractures-how-to-tell-and-what-to-do

“Maintaining healthy lifestyles.”

👨🏼‍⚕️Please contact me if you have physical goals you’d like to achieve, now accepting new patients! Link in Bio.

‼️Any content on posted is meant for we entertainment purposes only. Medical advice should be sought for medical issues.

03/02/2026

Shin splints or a stress fracture — they might feel similar at first, but the treatments and recovery timelines are very different. Learn how to spot the signs, what to do right away, and when to see a clinician so a small problem doesn’t become a long layoff. Read the full guide: https://wix.to/kVJA2Zg

Spring hits, the sidewalks thaw, and suddenly everyone’s mileage doubles “because it feels so good to be outside again.” Love that energy. Also: this is exactly when I see the same two problems roll in—shin splints and stress fractures.They’re not the same thing, they don’t behave the sa...